Benefits of honey include antimicrobial, antioxidant, and anti-inflammatory effects that may support overall health. Honey may help relieve cough and sore throat, support wound care, and protect cells from damage caused by free radicals.
Benefits of honey also include supporting digestive health, improving skin hydration, and providing a quick source of energy because of its natural sugars. Honey can be consumed on its own or used in teas, syrups, and recipes as a natural sweetener.
Honey’s health benefits need to be weighed against its sugar content, because eating too much can lead to weight gain and higher blood sugar levels. Its role in a balanced diet also depends on the type of honey, its nutritional value, and how it is consumed.
Health benefits
The main benefits of honey are:
1. Relieving sore throat and cough
Honey may help soothe a sore throat and cough during a cold or the flu by coating the throat and reducing irritation.
You can take 1 tablespoon of pure honey per day, or add it to teas or homemade syrups, for example.
2. Keeping the skin hydrated
Because it helps retain moisture, honey can keep the skin on the face and body hydrated and soft.
For this reason, honey is used as an ingredient in cosmetic products and can also be used in homemade moisturizer recipes.
3. Helping treat wounds
When applied to the skin, honey may help treat wounds because it has low moisture and pH and a high sugar content. These characteristics help prevent bacterial growth and promote the formation of hydrogen peroxide, an antiseptic compound.
In addition, honey may also help reduce inflammation, which can decrease localized swelling and pain.
Sterilized and lab-tested honey may be recommended by a healthcare provider to treat small cuts, burns, ulcers, and wounds after surgery.
4. Supporting gastrointestinal health
Honey is a prebiotic food, which means it helps feed the beneficial bacteria that live in the gut and support gastrointestinal (GI) health.
Due to its anti-inflammatory properties, honey may also be used to complement the treatment of digestive problems such as diarrhea and Helicobacter pylori (H. pylori) infection.
However, more complete studies in humans are still needed to assess the possible benefits of honey for GI problems.
5. Fighting free radicals
Because it contains antioxidant compounds such as flavonoids and polyphenols, honey helps protect healthy cells from damage caused by free radicals.
6. Protecting heart health
Because it contains antioxidant compounds, honey may help improve heart health by helping prevent the oxidation of fat cells and supporting a better balance of LDL (“bad” ) cholesterol and triglyceride levels in the blood.
However, more studies in humans are still needed to better understand the relationship between honey and improved cardiovascular health.
7. Boosting energy
Because it is rich in sugars that are quickly absorbed by the body, honey may help increase energy and support physical and mental performance.
For this reason, honey can be a good option to include in snacks before and after workouts, for example.
Natural properties
Because it contains bioactive compounds such as flavonoids and polyphenols, honey has antimicrobial, antioxidant, and anti-inflammatory properties.
Different types
Different types of honey include:
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Orange blossom honey: light in color, with a very delicate flavor and a floral aroma.
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Wildflower honey: made from many kinds of flowers, with a flavor that varies depending on the plants in the area.
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Eucalyptus honey: brown in color, with a strong flavor, and commonly used to help relieve cough and throat irritation.
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Grapevine honey: mild and floral, with a light brown color.
There are also different types of honey produced by stingless bees, such as jataí and uruçu, for example.
Nutrition facts
The table below shows the nutritional composition of 100 g and 1 tablespoon of honey:
It is important to remember that honey is not recommended for children under 1 year old because the digestive system is still developing and may not be able to prevent microorganisms in honey from causing infection.
How to consume
Honey can be consumed on its own or in preparations such as teas or syrups. It can also be used to sweeten yogurt, juices, smoothies, cookies, cakes, and other recipes.
According to the World Health Organization (WHO), free sugars, including sugars naturally present in honey, should make up less than 10% of total daily energy intake (calories). For example, a person following a 2,000-calorie diet should consume less than 50 g of honey per day.
Sterile honey products can also be included in creams, gels, pastes, or impregnated dressings to help treat wounds, when recommended by a doctor.
Contraindications for use
According to the CDC, honey should not be given to children younger than 12 months because it can contain the bacteria that cause botulism infant botulism.
Because it is a sugar, honey should also not be consumed every day by children under 2 years old.
Honey is not recommended for people who are allergic to honey, pollen, or other bee products, and it is also not recommended for people with fructose intolerance.
People with diabetes should only use honey under the guidance of a registered dietitian or other healthcare provider.
In addition, some people with irritable bowel syndrome (IBS) may experience poor digestion, excess gas, and diarrhea when consuming honey. In these cases, it is recommended to avoid this food.
Frequently asked questions
Some common questions about honey include:
1. How can you tell if honey is pure?
To find out whether honey is pure, it is recommended to check the label and make sure the ingredient list contains only “honey.” If it contains corn syrup, glucose, or any other additive, it is not pure and should be avoided.
You can try this simple home check for honey purity: put a spoonful of honey in a glass of cold water. If it dissolves quickly, it may be mixed with other substances; if it sinks slowly and stays together, it is more likely to be pure.
Pure honey tends to crystallize over time and has a thick texture rather than a runny one. If honey never crystallizes or is very liquid, it may be mixed with other substances.
For greater safety, it is always recommended to buy honey from certified and reliable producers.
2. Does honey contain sugar?
Yes. More than 80% of honey is made up of sugars, including sucrose, fructose, glucose, maltose, and galactose.
3. Can pregnant people eat honey?
Yes, pregnant people can eat honey. However, because it is a type of sugar, it should be consumed in moderation during pregnancy to help avoid excess weight gain and gestational diabetes.
4. Is honey harmful?
In general, honey is not harmful. However, in people with uncontrolled diabetes or honey allergy, for example, it may raise blood sugar levels and trigger allergic reactions.
Honey can also be harmful for children under 1 year of age, because it may contain the bacteria Clostridium botulinum. Since infants’ immune and digestive systems are not fully developed, this bacteria can grow in their intestines and cause botulism.
5. Is honey bad for the liver?
When consumed in excess, honey may be harmful to the liver.
Honey is high in fructose, a type of carbohydrate that is metabolized in the liver. When eaten in excess, it can promote inflammation and the buildup of fat in liver cells, which may lead to fatty liver.